Essentials of Strength and Conditioning – Realistic
Practice Questions & Detailed Rationales
Introduction
This study guide prepares candidates for the NSCA Certified Strength and Conditioning
Specialist (CSCS) exam, based on the Essentials of Strength Training and Condition-
ing (4th Edition). Covering Scientific Foundations (exercise physiology, biomechanics,
nutrition) and Practical/Applied (program design, testing, administration) domains, it
includes 30 realistic exam-style questions (12 multiple-choice, 10 short-answer, 8 scenario-
based) with verified model answers, detailed rationales, and helper explanations. Opti-
mized for Stuvia upload, it equips candidates with practical skills for CSCS exam success.
Practice Questions and Rationales
1. Multiple Choice: What is the primary goal of the hypertrophy phase in
periodization? [2 marks]
A. Maximize aerobic endurance
B. Increase muscle size
C. Enhance sport-specific skills
D. Reduce training volume
Model Answer: B
Detailed Rationale: The hypertrophy phase aims to increase muscle size through
moderate to high volume and intensity (e.g., 6–12 reps, 65–85Helper Explanation:
Hypertrophy means muscle growth. For exams, focus on “muscle size” and rep
ranges (6–12), avoiding distractors like endurance or skills.
Marking: 2 for B; 0 otherwise.
2. Multiple Choice: Which energy system primarily fuels a 400-meter sprint?
[2 marks]
A. Phosphagen system
B. Glycolytic system
C. Oxidative system
D. Aerobic system
Model Answer: B
Detailed Rationale: The glycolytic system supports moderate-duration, high-intensity
efforts ( 30–120 seconds), like a 400m sprint ( 45–60 seconds). A is incorrect, as
the phosphagen system fuels shorter bursts (<15 seconds, e.g., 100m). C and D are
incorrect, as oxidative/aerobic systems support long-duration, low-intensity activi-
ties (e.g., marathons). Links to Chapter 3, p. 68–69.
Helper Explanation: 400m is a medium sprint. Link to “glycolytic” and “30–120
seconds” to avoid picking phosphagen (too short) or aerobic (too long).
Marking: 2 for B; 0 otherwise.
3. Multiple Choice: What is the main purpose of a dynamic warm-up? [2
marks]
A. Build muscle strength
B. Increase mobility and reduce injury risk
1
, C. Improve aerobic capacity
D. Enhance flexibility permanently
Model Answer: B
Detailed Rationale: Dynamic warm-ups use active movements (e.g., leg swings) to
increase joint mobility and prepare muscles, reducing injury risk. A is incorrect,
as strength requires resistance training, not warm-ups. C is incorrect, as aerobic
capacity needs sustained cardio, not short warm-ups. D is incorrect, as permanent
flexibility gains come from static stretching, not dynamic. Links to Chapter 16, p.
361–362.
Helper Explanation: Dynamic warm-ups are active prep. Focus on “mobility” and
“injury” for exams, not strength or long-term flexibility.
Marking: 2 for B; 0 otherwise.
4. Multiple Choice: What does the vertical jump test assess? [2 marks]
A. Upper-body strength
B. Lower-body power
C. Aerobic endurance
D. Core stability
Model Answer: B
Detailed Rationale: The vertical jump tests lower-body power (force x velocity),
measuring explosive leg strength. A is incorrect, as upper-body strength is tested
by exercises like bench press. C is incorrect, as aerobic endurance requires tests like
a 1.5-mile run. D is incorrect, as core stability is assessed via planks or similar, not
jumps. Links to Chapter 13, p. 286–287.
Helper Explanation: Vertical jump is about leg power. Link to “lower-body” and
“power” in exams, avoiding distractors like core or endurance.
Marking: 2 for B; 0 otherwise.
5. Multiple Choice: What is lordosis? [2 marks]
A. Excessive outward thoracic curvature
B. Excessive inward lumbar curvature
C. Lateral spinal curvature
D. Flat spinal alignment
Model Answer: B
Detailed Rationale: Lordosis is excessive inward curvature of the lumbar spine,
often causing an arched lower back. A is incorrect, as outward thoracic curvature
is kyphosis. C is incorrect, as lateral curvature is scoliosis. D is incorrect, as flat
alignment isn’t a curvature disorder. Links to Chapter 14, p. 317.
Helper Explanation: Lordosis is an arched lower back. For exams, link to “inward”
and “lumbar,” avoiding kyphosis or scoliosis distractors.
Marking: 2 for B; 0 otherwise.
6. Multiple Choice: What is the role of the Valsalva maneuver during heavy
lifts? [2 marks]
A. Increase heart rate
B. Stabilize spine via intra-abdominal pressure
C. Enhance muscle flexibility
D. Reduce fatigue
Model Answer: B
Detailed Rationale: The Valsalva maneuver (breath-holding) increases intra-abdominal
2
Practice Questions & Detailed Rationales
Introduction
This study guide prepares candidates for the NSCA Certified Strength and Conditioning
Specialist (CSCS) exam, based on the Essentials of Strength Training and Condition-
ing (4th Edition). Covering Scientific Foundations (exercise physiology, biomechanics,
nutrition) and Practical/Applied (program design, testing, administration) domains, it
includes 30 realistic exam-style questions (12 multiple-choice, 10 short-answer, 8 scenario-
based) with verified model answers, detailed rationales, and helper explanations. Opti-
mized for Stuvia upload, it equips candidates with practical skills for CSCS exam success.
Practice Questions and Rationales
1. Multiple Choice: What is the primary goal of the hypertrophy phase in
periodization? [2 marks]
A. Maximize aerobic endurance
B. Increase muscle size
C. Enhance sport-specific skills
D. Reduce training volume
Model Answer: B
Detailed Rationale: The hypertrophy phase aims to increase muscle size through
moderate to high volume and intensity (e.g., 6–12 reps, 65–85Helper Explanation:
Hypertrophy means muscle growth. For exams, focus on “muscle size” and rep
ranges (6–12), avoiding distractors like endurance or skills.
Marking: 2 for B; 0 otherwise.
2. Multiple Choice: Which energy system primarily fuels a 400-meter sprint?
[2 marks]
A. Phosphagen system
B. Glycolytic system
C. Oxidative system
D. Aerobic system
Model Answer: B
Detailed Rationale: The glycolytic system supports moderate-duration, high-intensity
efforts ( 30–120 seconds), like a 400m sprint ( 45–60 seconds). A is incorrect, as
the phosphagen system fuels shorter bursts (<15 seconds, e.g., 100m). C and D are
incorrect, as oxidative/aerobic systems support long-duration, low-intensity activi-
ties (e.g., marathons). Links to Chapter 3, p. 68–69.
Helper Explanation: 400m is a medium sprint. Link to “glycolytic” and “30–120
seconds” to avoid picking phosphagen (too short) or aerobic (too long).
Marking: 2 for B; 0 otherwise.
3. Multiple Choice: What is the main purpose of a dynamic warm-up? [2
marks]
A. Build muscle strength
B. Increase mobility and reduce injury risk
1
, C. Improve aerobic capacity
D. Enhance flexibility permanently
Model Answer: B
Detailed Rationale: Dynamic warm-ups use active movements (e.g., leg swings) to
increase joint mobility and prepare muscles, reducing injury risk. A is incorrect,
as strength requires resistance training, not warm-ups. C is incorrect, as aerobic
capacity needs sustained cardio, not short warm-ups. D is incorrect, as permanent
flexibility gains come from static stretching, not dynamic. Links to Chapter 16, p.
361–362.
Helper Explanation: Dynamic warm-ups are active prep. Focus on “mobility” and
“injury” for exams, not strength or long-term flexibility.
Marking: 2 for B; 0 otherwise.
4. Multiple Choice: What does the vertical jump test assess? [2 marks]
A. Upper-body strength
B. Lower-body power
C. Aerobic endurance
D. Core stability
Model Answer: B
Detailed Rationale: The vertical jump tests lower-body power (force x velocity),
measuring explosive leg strength. A is incorrect, as upper-body strength is tested
by exercises like bench press. C is incorrect, as aerobic endurance requires tests like
a 1.5-mile run. D is incorrect, as core stability is assessed via planks or similar, not
jumps. Links to Chapter 13, p. 286–287.
Helper Explanation: Vertical jump is about leg power. Link to “lower-body” and
“power” in exams, avoiding distractors like core or endurance.
Marking: 2 for B; 0 otherwise.
5. Multiple Choice: What is lordosis? [2 marks]
A. Excessive outward thoracic curvature
B. Excessive inward lumbar curvature
C. Lateral spinal curvature
D. Flat spinal alignment
Model Answer: B
Detailed Rationale: Lordosis is excessive inward curvature of the lumbar spine,
often causing an arched lower back. A is incorrect, as outward thoracic curvature
is kyphosis. C is incorrect, as lateral curvature is scoliosis. D is incorrect, as flat
alignment isn’t a curvature disorder. Links to Chapter 14, p. 317.
Helper Explanation: Lordosis is an arched lower back. For exams, link to “inward”
and “lumbar,” avoiding kyphosis or scoliosis distractors.
Marking: 2 for B; 0 otherwise.
6. Multiple Choice: What is the role of the Valsalva maneuver during heavy
lifts? [2 marks]
A. Increase heart rate
B. Stabilize spine via intra-abdominal pressure
C. Enhance muscle flexibility
D. Reduce fatigue
Model Answer: B
Detailed Rationale: The Valsalva maneuver (breath-holding) increases intra-abdominal
2
